Page 22 - F15 Advanced Booklet English

BACKSIDE
WORKOUT
ONE

EQUIPMENT REQUIRED: DUMBBELLS
This workout offers a series of 10 targeted
exercises that support the backside of your body
like your glutes, hamstrings and back, but also
includes biceps. Perform two exercises back to
back. Repeat this for 2-3 sets before recovering
for 30-60 seconds and moving on to the next
exercise combo.
Once you have finished all 10 exercises, recover
for 30-60 seconds and begin your cool down.

2 30-60 MOVE ON
TO NEXT 2
sequential second 2-3 EXERCISES
sets
exercises recovery
+ Deadlifts 16x
+ Mid-Back Rows 16x
+ Rest 30-60 seconds
+ Swings 16x
+ Bicep Scoop and Squeeze 16x
+ Rest 30-60 seconds
+ Deep Lunges 16x / per side
+ Lawn Mower Pulls 16x / per side
+ Rest 30-60 seconds
+ Goblet Squats 16x F.I.T. TIP
+ Lateral Bicep Curls 16x Start with weights that begin to make
+ Rest 30-60 seconds your muscles feel fatigued at the end
+ Superman 16x of the exercise repetitions in each
+ Renegade Rows 16x round. Can’t complete a round of
exercise? Try again with lighter
weights. Completing each round with
ease? It’s time to challenge yourself
with heavier weights.
Rest 30-60
seconds

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